Description
This hearty Italian Lentil Soup, or Zuppa di Lenticchie, is a comforting and nutritious dish featuring brown lentils simmered with aromatic vegetables, crushed tomatoes, and fragrant herbs. Enriched with a Parmesan rind for depth of flavor and finished with a fresh parsley garnish and a drizzle of extra virgin olive oil, this soup delivers traditional Italian flavors in a wholesome, satisfying bowl.
Ingredients
Scale
Soup Ingredients
- 3 tablespoon (¼ cup) extra virgin olive oil
- 1 medium brown/yellow onion – peeled and finely diced
- 1 large carrot – washed, finely diced
- 2 ribs celery – finely diced
- 3 cloves garlic – finely chopped
- 1 cup (200 g) dried brown lentils
- 400 g (14 oz) tin of crushed tomatoes
- 5 ½ cups (1.375 litres) vegetable stock
- 1 piece Parmesan rind – about 7 ½ cm (3 inches)
- ¼ teaspoon dried red chilli pepper flakes
- 1 ½ teaspoon dried basil
- 1 ½ teaspoon dried oregano
- 1 teaspoon fresh rosemary – finely chopped
- Sea salt and freshly ground black pepper – to taste
To Serve
- 2 tablespoon flat-leaf parsley – finely chopped
- Extra virgin olive oil – a drizzle
- Parmesan cheese – freshly grated
Instructions
- Prepare Vegetables: Add the extra virgin olive oil to a large saucepan and warm over medium heat. Add the finely diced onion, carrot, and celery and sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent, stirring occasionally to prevent sticking.
- Add Garlic: Add the chopped garlic to the pan and sauté for an additional minute, releasing its aroma but taking care not to let it burn.
- Add Remaining Ingredients: Add the dried brown lentils, crushed tomatoes, vegetable stock, Parmesan rind, dried red chilli flakes, dried basil, dried oregano, and finely chopped fresh rosemary to the saucepan. Stir well to combine all ingredients.
- Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low. Cover and let the soup simmer gently for 30 to 40 minutes, stirring regularly, until the lentils are tender and cooked through. Add extra stock if the soup thickens too much.
- Season and Garnish: Just before serving, stir in the finely chopped flat-leaf parsley. Taste and adjust seasoning with sea salt and freshly ground black pepper as desired. Remove and discard the Parmesan rind.
- Serve: Ladle the soup into bowls, drizzle with extra virgin olive oil, and sprinkle with freshly grated Parmesan cheese to finish.
Notes
- Tablespoon measurement: The recipe uses a standard Australian tablespoon (20 ml). If you are outside Australia, use 1 tablespoon plus 1 teaspoon for each Australian tablespoon listed.
- Lentils: Brown and green lentils are preferred for their firm texture and take around 30-40 minutes to cook. Red lentils cook faster (25-30 minutes) and hold shape well, while split red lentils cook quickest (20 minutes) and tend to disintegrate, perfect for a smooth-textured soup.
- Parmesan Rind: Adds rich flavor and softens during cooking. Omit if making a vegan or vegetarian soup.
- Rosemary: If substituting dried rosemary for fresh, use approximately ⅓ teaspoon dried as it’s more concentrated than fresh.
- Seasoning: Adjust salt, pepper, and red chilli pepper flakes to your taste preference for optimal flavor.
- Storage: Store soup in an airtight container in the refrigerator for up to three days. Reheat gently on the stove or in the microwave, adding stock or water if required to loosen the consistency.
- Freezing: Cool completely and freeze in a suitable container for up to three months.
Nutrition
- Serving Size: 1 bowl (approx. 350 ml)
- Calories: 280 kcal
- Sugar: 6 g
- Sodium: 680 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 5 mg
